Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up! ================================== Tomorrow, Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled...Read More

Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this! ================================== Friday night at the Showdown, CartoonFit Comics will have a table set up at CrossFit Route 7...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this! ==================================...Read More

Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!  Top Five will be released Tuesday. ================================== Friday night at the Showdown, CartoonFit Comics will have a table...Read More

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ========================= Overhead Squat: 4 x 7 (ME) *From the Rack AMRAP 10: 8 Toes-to-Bar 10 Box Jumps 24/20 12 Kettlebell Swings 24/16Read More

Hang Power Clean 5 x 2 (A @ 80%) AMRAP 14: 200 m Run 10 Push Press 95/65, Fx: 75/55 20 Abmat Sit ups 30 Goblet Squats 24/16, Fx: 16/12 Finisher: Goat or Mobility workRead More

CF Open WOD 17.4 is CF Open WOD 16.4…Told ya! Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts, 225/155 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups...Read More

Push Press: 5 x 5 (A) EMOM 15 (moderate intensity metcon, feel free to bump it up if not competing in the Open): Minute 1: Row Cals 18/15 Minute 2: Double Unders 40 Fx: 30 Minute 3: 3-6 Ring Muscle ups, Fx: TransitionsRead More

Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes. 4:30 Pm WODs Monday, Wednesday and Friday. 9:00 am Wods on Saturdays ============================== Snatch Complex: 1 Snatch Hi Pull + 2 Snatches (Focus on contact at the hip and Leg drive) 16 to Find Heaviest...Read More

***Schedule Update: No 7:30pm Wod or 7:30 pm Open gym tonight, Tuesday, March 14. All inclement weather updates will be posted to Facebook, WOD page, and Zen planner calendar will be updated a minimum of 2 hours before scheduled class. If nothing is updated, it means regular class schedule will be in effect. We will...Read More